Pregnant women yoga sitting and recumbent positions

The

is suitable for primary practitioners. You can practice in the first, second and third trimester of pregnancy.

Benefits: Stretch the muscles of your hips and inner thighs.

Note: If the inner thigh muscles stretch too violently, the distance between the knees can be shortened slightly. If you don't feel the effect of stretching, the knees can be separated wider.

Practice: Bend your knees on your knees, separate your knees to the appropriate and comfortable width (Figure 1), place your thumbs under your hips and touch each other, support your hands on the ground between your knees, inhale and lift the sternum, keep your spine upright, and when you exhale, straighten your chest forward and touch the ground (Figure 3). Do not let the bun lift from your heel. If possible, keep your forehead close to the ground if you find this position very comfortable. You may wish to put your chin close to the ground to strengthen the stretch. Maintain this position to the limit of comfort while practicing victory breathing. (Internship Editor: Wu Jinyu)